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– Not so long ago, most of us spent most of the day at home, food became one of the most popular entertainment for many. But the situation is calming down and summer is right here. How to return to normal mode and return to the desired shapes?
There are hundreds of diets, diet plans, principles and truths, but there is only one formula to lose weight or grow, and it is very simple: calorie deficit and excess calories. If you consume more calories than you burn, your weight will increase, if less, you will drop.
Have you heard of the principle of nutrition: intermittent fasting? It really is not hunger. Simply put, food can only be eaten during certain set times and cannot be eaten for the rest of the time. The most popular, most versatile and most suitable method for everyone is the 16/8 method: sixteen hours without food and eight hours with food. However, the proportion of hours can be 18/6 or 14/10, depending on the habits and abilities of each person.
Walking is the most natural form of human activity. It is an excellent and effective exercise that pleasantly loads the whole body.
By following this principle of nutrition, less food is consumed on its own. After all, it stands to reason that if you have little time to eat, the amount of food will be limited.
Admittedly, this does not mean that you can eat anything during meal times. To feel better and healthier, your diet must be balanced. Many vegetables! Priority should be given to protein foods: eggs, lean meat, fish, dairy products. From carbohydrates, you should choose grain products, and even better: legumes or whole grains and with more fiber: beans, lentils, chickpeas, pearl barley, buckwheat, Bolivian pigeons, brown rice. Fats are also very important, so they definitely should not be avoided, but I’m not talking about burnt fats here, but rather products like pure olive oil, various nuts and seeds, as well as eggs, fatty fish.
By practicing this principle of nutrition, you will help your intestines and digestive tract. The body will have time to rest from the processes of digestion and absorption of food. These are very complex processes and often never stop in the body when eaten. Digestion will become more productive, the body will also rest from high levels of toxins.
– But adjusting the diet alone will not be enough. Do you need to exercise?
– Yes, a long stay at home encourages us to move less and to be more lazy. The less we move, the more muscle tone decreases, metabolism and other processes slow down, lack of energy and drowsiness occurs. The muscle groups in the abdomen, buttocks, and lower back are the weakest, which can cause back pain. By moving less and eating more, we accumulate excess calories, so we begin to gain weight. The worse we feel physically, the worse we feel emotionally.
How to get rid of it? Everyone knows that physical activity elevates mood, motivates and energizes not only the body but also the mind. So the answer is very simple: move!
My favorite cardiovascular exercise is just walking. Walking is the most natural form of human activity. It is an excellent and effective exercise that pleasantly loads the whole body. You can also run, but I recommend walking and choosing the pace according to your ability or mood.
Walking is a safer cardiovascular exercise than running because the knee joints do not experience as much additional stress as running on a hard surface and the lower spine remains stable. The risk of joint or ligament strain is also significantly less. Walking does not require additional inventory other than comfortable shoes.
The truth is simple: if you consume more calories than you burn, your weight will increase, if you lose less.
Walking strengthens the leg muscles and strengthens the bones. Regular walks speed up metabolism, improve mood, sleep quality, memory, and develop creative potential. Like any exercise, walking burns calories. Up to 500 kcal can be burned during a 90-minute walk, depending on speed, terrain, and weather conditions.
A daily 60-minute walk will not only give you energy and a good mood, but it will also make your muscles work. Of course, this will not replace workouts, but it can be the first step in creating a physical regimen. If we add some more physical exercises to the walk, we will help our body to become stronger and achieve the desired results faster. And it’s certainly not a problem that sports clubs don’t work or don’t have additional sports equipment. There are endless exercises that only require your own body and can be done at home or outdoors.
Universal Full Body Training Program
Perform these five functional exercises three times a week, repeating each exercise 3-5 times. Remember to track your results and write down the achievements of each workout. Progress is the best motivator. Take the time to exercise, rest and eat. These three factors ensure healthy and satisfying well-being.
Board
One of the most versatile and best exercises. During this isometric exercise (without restricting tight muscles), the load is applied not only to the external muscles but also to the internal muscles of the abdominal press. The abdominal muscles of the press provide stability to the body and allow it to maintain balance of movement, protect internal organs, stabilize the position of the chest and pelvis. The strong abdominal muscles of the press support the spine and improve the resistance of the back muscles. It can be said that by having strong abdominal pressure, we probably also have a strong back. This exercise puts pressure on the abdominal press, back, and muscles throughout the body. Exercise ensures uniform muscle development and improves posture. Regular exercise can not only strengthen the muscles of the back, but also reduce the risk of back pain. This exercise can also be performed by people with back problems. With this exercise you can perfectly determine the general physical capacity of your body. If you can’t hold your own for at least a minute, it’s worth grabbing and starting to exercise. It can start from 10, 30 or 60 seconds. Try to stay as long as possible by exercising 3-5 times, increasing your resting time each day.
1. Stand in a static position on your toes and forearms. Legs compressed, elbows perpendicular to the shoulders.
2. The entire body should be straight as if it were straight from the heels to the shoulders and neck. Don’t lower your pelvis or lift it too high and don’t spread your back with garbage!
3. The muscles of the buttocks, abdominal pressure, back and chest must be tense.
4. Breathing should be slow, deep, and even.
High chair
An excellent isometric exercise that will help increase leg resistance and strengthen muscles. I recommend it especially for those with weak quadriceps muscles in the thigh. During this exercise, muscular endurance increases, stability, concentration and muscular strength improve. Although the muscles are tense, they do not change position, so the tension is always in the same place. I want to emphasize that an increase in muscle tension also increases blood pressure, so isometric exercises should focus on breathing, which should be deep, even and slow. And for those with very high blood pressure, such exercises are not recommended. There will be enough walls to lean on to do this exercise. It can start from 10, 30 or 60 seconds. Try to stay as long as possible by exercising 3-5 times, increasing your resting time each day.
1. Stand in the starting position with your back against the wall.
2. Bend your legs and land down until your thighs are parallel to the floor and your calves are parallel to the wall. The knee flexion should form a 90 degree angle.
3. Keep feet shoulder width apart. Pointed toes straight, littered with trash, not each other!
4. Breathing should be slow, deep, and even.
Prints
It is well known to everyone and one of the most versatile exercises for the muscles of the upper body. Although exercise puts the most pressure on your chest, shoulder, and arm muscles, your entire body works. During exercise, the body must be kept in a static position at the fingertips and arms, which tightens and loads the muscles of the buttocks, abdomen and lower back. Incline, like many functional exercises, activates blood circulation and speeds up metabolism. This is a difficult exercise, especially for women, as they have less upper body physiological strength. However, push-ups can be done by keeping your hands on the floor, on a bench, on a windowsill, and even on a wall – the higher the angle, the easier the exercise will be. Try making prints in various ways and choose the right option for you. You can start with 10-20 prints, doing them 3-5 times.
1. Stand in a static position on the floor, keeping the body only with the palms of the hands and feet (possibly with the knees). The body must remain upright. The bowl and buttocks do not go down and do not rise, the back remains straight and taut. The head does not rise up and the gaze is directed to the ground.
2. The position of the legs is not very important, so they can be kept close to the feet or shoulder width.
3. The position of the hands is important! The palms on the floor should be at shoulder height near the chest so that we can touch the sides of the chest when we are lying down with our thumbs.
4. Keeping your body straight and firm, lower your chest to the floor, bending your arms through your elbows at a 90 degree angle (or less). As you approach the ground, climb to the top with the same principle.
5. During exercise, keep your elbows closer to your body, preventing them from protruding beyond the shoulder girdle.
6. During exercise, the abdominal and gluteal muscles remain tight.
7. Breathe according to the movements performed. Exhale by pressing (going up) and inhaling by pressing (going down).
Squats
A basic exercise for the legs and one of the best exercises to increase the strength of the whole body. Although leg and buttock muscles are the main load during squats, even when using only body weight, exercise requires a lot of deep, stabilizing muscle work, which increases athleticism of the entire body, increases endurance and Strength, improves coordination and stability, makes us more mobile, flexible and flexible. . Squats have more than one performance variation (wider or narrower legs), they can also be performed with extra weight, keeping it on your shoulders or with your hands in front of you. It is very important that the exercise is performed technically, as the knee joints are loaded directly and the joint can be damaged if the load is unevenly distributed. It is possible to start from 10 to 20 squats doing 3-5 times, changing performance techniques and intensity. The more we concentrate and the slower we perform the landing-lift movement, the more tension the muscles will have and the more effective the exercise will be.
1. Feet shoulder width apart, toes forward or at a slight angle outward. Do not rotate your feet together. It is best to keep your hands in front of you when you hold your palms or place the crosses on your chest.
2. The landing movement does not start by bending the knees but by pushing the buttocks back. By pushing the buttocks back, we drop them, thus bending the knees. Movement is like sitting in a chair standing behind us. When landing, care must be taken to maintain a firm fuselage, a straight back, and not squat. During landing, the feet, and especially the heels, must remain firm on the ground and must not come off.
3. The landing angle between the hip and the knee should be 90 degrees. The deeper the squat angle, the harder the exercise, the tighter the muscles are.
4. After squatting upward, try lifting the chest up, squeezing the abdominal press, and holding the body firmly, without leaning forward. Tighten your gluteal muscles during the ascent.
5. The position of the roads is very important both during landing and ascent. The roads can never enter! The knees always go in the direction of the toes and don’t go too far behind the toes.
6. Tips for those who are not technically capable of doing this exercise: stand in a small chair and sit in it to simulate squatting. Perform the exercise with a chair emphasizing performance technique until you can do it without help.
Retractions at bedtime
This exercise can also be done with household items, anything that can mimic a crossbar, or two bottles of water. While actual pull-ups are one of the most effective upper-back exercises, this exercise forces the entire body to work. During exercise, the deep muscles of the body work, so the posture develops and the lower back is strengthened.
1. Lie on your stomach with your arms and legs stretched out to form a straight line.
2. Hold a twisted towel, a broom handle to mimic a crossbar, or have a small bottle of water in each hand. The arms holding the inventory are shoulder width apart.
3. Legs extended and raised as high as possible from the thighs. They must be in this position throughout the exercise.
4. Raise your hands off the floor and pull them toward your chest, raising your elbows behind your back to simulate a pulling motion. When the arms are pulled, they do not drop to the ground and the chest rises slightly.
5. The exercise can be performed without additional tools, with nothing in the hands, imagining that we hold the crossbar with the palms pressed and pull it.
6. When retracting, try to keep your arms extended and contract as much as possible.
You can find more tips from personal trainer P.Kondratavičius on his Facebook account and on Instagram @sveikifanai.
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